Week 9: 7/4/11 - 7/10/11 (3 weeks remain)
Monday: Off day.
Tuesday: Super busy in lab, didn't actually run :-/.
Wednesday: 8 miles w/ 6 x 1000 m intervals, departing every 6 minutes. The goal was to run these at 3:20 pace (80 second quarters), and while I hit this pace throughout most of the workout, the variance was super high: 3:05, 3:17, 3:19, 3:21, 3:23, 3:27; this corresponds to speeds between 74 second quarters (4:56 mile pace) and 82 second quarters (5:32 mile pace). On the other hand, by the time I got to the end of the workout, I was crashing pretty hard, so I think it's safe to say that 5:30 pace is about my current survival shuffle speed, which is actually good to know...
Thursday: 15 miles, medium long run.
Friday: 8 miles, general aerobic.
Saturday: 6 miles, recovery.
Sunday: 20 mile long run.
Total weekly mileage: 57
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